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RE: MDA1125' s Journal - 6/24/2003 9:37:17 AM

Marc David

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Do you think taking an MRP (40g of protein) or a bar is best (20g).

The bar has sugar and carbs in it which might be beneficial to hiking. While the MRP is mostly protein.

If I take bars, I can lessen my load by not bringing a shaker bottle.

Thoughts? Smile

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RE: MDA1125' s Journal - 6/24/2003 10:57:14 AM

Twin Peak

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quote:

ORIGINAL: Leslie

quote:

Gotta have bread on your sandwich. Yogurt is yummy in the mornings. I started it around April.. I' ve only been on it and serious for about 2 months.

Eat your sandwich then, but dont complain about that last layer of fat on your tummy.

Yogurt is yummy,(what sugar isn' t? ) but again has no benefit to you or your tummy....

For now I would limit cardio to 1-2 times a week. NO MORE. I am sure TP would disagree though, as he is ANTI cardio.

Such a good student.

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RE: MDA1125' s Journal - 6/24/2003 11:02:46 AM

Twin Peak

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quote:

ORIGINAL: Leslie
Yea, post it in SUpplements. That will grab his attn. Plus since he feels so strongly about fish oil, he should blab alot about it;)

Bad student.

You want at least 15-20 grams of fish oil daily. It is highest in the O-3 to O-6 ratio, and therefore the best EFA. What you are looking for is sufficient EPA and DHA numbers.

There are a whole host of reasons why fish oil should be consumed regularly and in high doses. Bottom line is that you will positively effect body composition in each direction. There are several in depth threads on Avant Labs, if you want to delve into the science.

< Message edited by Twin Peak -- 6/24/2003 11:07:40 AM >

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RE: MDA1125' s Journal - 6/24/2003 3:12:22 PM

Marc David

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Me bad?

I broke down.. So small they can' t be bad for you.

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RE: MDA1125' s Journal - 6/25/2003 10:28:28 AM

Leslie

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You broke down.....ALREADY???? How weak.

And I might add what a waste. DOTS??!![:' (] Shoulda done better than that....tsk tsk.

No points for honesty either, lol.

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RE: MDA1125' s Journal - 6/25/2003 10:50:40 AM

Twin Peak

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Hey, Dots are damn good.

However, yeah that was weak. Pathetic almost. No worries though he has his glutamine and NO2 to get him through.

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RE: MDA1125' s Journal - 6/25/2003 11:04:02 AM

Marc David

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quote:

No points for honesty either, lol.

quote:

No worries though he has his glutamine and NO2 to get him through.

I cannot comment. Fish oil lover. Smile

So I cut out the yogurt only to fall back to the Dots.

Today, I' ve been very good. But it' s hot here, and I' m drinking hot Green Tea. Sweating at work sucks.

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MDA1125 Goals - 8/14/2003 1:37:00 PM

Marc David

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MDA1125's Goals:

1. My ultimate long term goal

I am 200lbs, 12% body fat. I understand nutrition and know the various methods to gaining mass and losing body fat.

2. 12 month goal
I am 195lbs and I maintain this weight easily

3. 3 month goals

I am 190lbs. I am 14% body fat. I eat 5-6 meals a day and I do not skip any of my meals.

4. Weekly goals

I weight myself every Friday after work. I take my body fat measurements and write them down the same day of the week and record them. I will get a caliper and learn how to measure myself.

5. Daily goals

I will eat my meals, I will not skip meals. Nothing is more important then simply taking the 5 minutes it will take to have a protein shake and an additional snack. I will plan ahead if I will be away from a food source and pack accordingly.

6. The goal of beating my personal goals

Each workout I will add any amount of weight to beat the last time I worked that muscle group.

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RE: MDA1125' s Journal - 8/19/2003 6:57:22 PM

Marc David

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Accu-Measure

I received it today! Wheeee!

Took 3 measurements.. 1 spot

Current Body Fat:

16.4%

That is about right. Or close enough to monitor it. Very easy to use. And nice that I can do it weekly and keep track.

Fat Weight to Lean Body Mass:

My body weight is 190 lbs
My body fat percentage is 16.4% (.164)
Multiply my body fat by my weight to find lbs. of fat:
.164 x 190lbs = 31.16 lbs of fat

Subtract lbs of fat from my total weight to determine lean mass:
190lbs - 31.16lbs fat = 158.84 lbs lean mass

While this isn't going to be the most accurate, it will be good enough to track my progress to see if I'm gaining fat, muscle, or going nowhere at all.

According to the little chart thing.. I'm closer to ideal then average... Smile

But I still gotta get down to 12%

< Message edited by mda1125 -- 8/22/2003 7:31:48 PM >

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RE: MDA1125' s Journal - 8/25/2003 10:09:55 PM

Marc David

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BFFM 12 Week Personal Progress Chart

I'm at the point now where I can start to chart my progress. I've already entered my starting numbers.

I will be updating this page on Friday's with the newest information. Same scale, same time, approximately the same clothing weight.

Follow my 12 Week Progress

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RE: MDA1125' s Journal - 8/29/2003 5:20:37 PM

Marc David

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Looking good so far.

Gained 4lbs.. maybe water.

But body fat remained the same. Meaning lean body mass increased while the fat stayed the same.

Unless it was water..

But I measured the same scale, same amount of clothing, same time.

So I think I'm entitled to a WooHoo!

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RE: MDA1125' s Journal - 8/31/2003 5:15:04 PM

Marc David

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Seems I need about 3041 calories a day just to maintain.. so 3500 is about what I need to shoot for..

Thanks to Tom's little calculations, I now have a little more accurate method of determining my needs.

He even has a little chart to determine your activity levels by which to multiply by.. cool.

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RE: MDA1125' s Journal - 9/28/2003 4:45:15 PM

zerocygnal

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Update! It's been almost a month now. You're BF level should be 14.4% by now and you should be about 198lbs right? Smile

What week are you on with your Max OT Program?
What have you cycled off of?
What supplements are you using currently and are you seeing results from them?

I read above about the fish oil...however when I looked it up...
Nutrition Facts

Amount Per 1 cup of Cod liver oil
Calories 1966.4
Calories from Fat 1962

% Daily Value *
Total Fat 218g 335%
Saturated Fat 49.29g 246%
Polyunsaturated Fat 49.14g
Monounsaturated Fat 101.83g
Cholesterol 1242.6mg 414%
Sodium 0mg 0%
Total Carbohydrate 0g 0%
Protein 0g 0%

Why in the world would you put this in your body? Please explain this to me as I don't understand the fish oil thing...
I'll do some more research on my own as well.

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RE: MDA1125' s Journal - 9/28/2003 6:38:48 PM

Marc David

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Body Fat:

15.7%

Weight:
194 lbs

Training:

Took a week off from training. Just to rest and recoup. Hitting it 60% intensity this coming week. After that, it's back to the heavy stuff.

Supplements:

Protein
Multi-Vitamin (as an insurance policy)
Fish Oil (see link below)
Glutamine (joint support and it works)
Promax Zensation bars (for a candy like snack.. not a daily affair)
N 2 Large (weight gainer at work)
SyntheVol 2 HP by EAS (starting October 1st 2003)

Why?

Well no major changes to anything (especially cardio). And I went on a business trip thus messing up my nutrition because I am not good enough to plan yet. And I quit creatine so there goes 2 lbs of water weight.

Close.. oh so close.

Benefits of Fish Oil

To clarify a bit more.. I don't take 1 cup of cod liver oil. I take fish oil caps.. which only contain the Omega-3 fatty acids found in fish. Not saturated fats. And I don't ingest a cup of anything.

Some fats are good. Essential Fatty Acids are those. Most people don't get enough EFA's. People on very low fat diets are often borderline deficient.

There's a bunch of benefits to EFA's. Two of them are the ability to help increase the metabolic rate and they help burn fat.

Yes. Fat helps burn fat.

A quote from Burn the Fat

quote:

At levels above 12 or 15% of total calories, they increase the rate of metabolic reactions in the body and the increased rate burns more fat into carbon dioxide, water and energy (heat), resulting in fat burn off and loss of excess weight.

So again, I'm not ingesting a cup of cod liver oil. I'm taking fish oil specifically with the essential fatty acids.

< Message edited by mda1125 -- 9/28/2003 6:42:51 PM >

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RE: MDA1125' s Journal - 9/28/2003 7:03:38 PM

zerocygnal

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Hells yeah! You will make 200lbs by Dec 14th easy. I understand more about the fish oil now. That was the only thing they had at Fitday about any kind of fish oil. Isn't Omega-3 in Flax Seed as well? Yeah I read about creatine contibuting to water weight... there are other ways to get the desired results. Looks like you are doing better than you thought. You set realistic goals and it appears you are definately on your way to achieving them. Just to help though you might try this new protein drink, it's working wonders for me!

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RE: MDA1125' s Journal - 9/28/2003 7:10:43 PM

Marc David

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Omegas are in flax seeds as well.. walnuts, fish, pecans, almonds, some salad dressings, soybean oil, sunflower oil and safflower oil.

I gotta get me some of that protein drink. PimpJuice. Where can I purchase such fine items?

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RE: MDA1125' s Journal - 9/28/2003 7:12:07 PM

Marc David

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OMG you were serious! Smile

It's an energy drink..

PimpJuice

Dude.. I wonder if Sups101 will carry this next to Horny Goat Weed?

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RE: MDA1125' s Journal - 9/28/2003 7:16:38 PM

zerocygnal

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LOL Oh **** man. I was totally kidding I had no idea that stuff was real! Horny goat weed?

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RE: MDA1125' s Journal - 9/28/2003 7:25:42 PM

Marc David

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But you got the picture from somewhere?

I'll ask Kris if he will carry if via your requst.

Yeah dude.. Horny Goat Weed Even the cats won't be safe.. or dogs.. or whatever you have in Ohio.

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RE: MDA1125' s Journal - 9/28/2003 7:30:18 PM

WDNinABQ

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Oh yeah PimpJuice is real... there's a story on it here that contains one of the better quotes I've heard in a while, "The black community is in danger, right now. As black men we should be building a nation of strong black leaders, not a nation of super energized, drunk pimps.

Mmmm... super energized, drunk pimps. Reminds me of college...

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